MONDAY, JANUARY 14TH 2019

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Ryan Barlow | January 13, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT):

A1) Split Squat (5 reps each leg)
Squatting with one leg elevated behind you.
Same movements as last week, but try to add another 5-10%. After this week, we will be back on a 4 week program.

SUPERSET WITH;

A2) 10 Lateral Barbell Lunges
*Pick this bar up off the ground and put it on your back. Take your time with the movement and get low. Keep your toes relatively straight (pointed out a little is ok). Left + Right = 1 rep. Start with the bar and build slow on these.

Rest 2min. and repeat sets until the 20min. mark.

Last week we did these movements for completion. This week we are doing them for weight. Obviously form is still paramount, but push hard on that final set and put up some (relatively) big weight!

B) POWER METCON (FOR TIME):

Every 4min x 4 Rounds:
10 Hang Power Cleans (95/65)
10 Toes-To-Bar
10 Front Squats (95/65)
10 Burpees Over The Bar

This workout is meant to be performed at a near-sprint pace. We are working on power output. The weights should feel light and you should be going unbroken hopefully the entire 40 reps (a couple breaths between movements). If 95/65 seems relatively heavy for 10 reps, please scale down. Your score is your slowest time (be prepared to do a little bit of math since the clock will be counting down). Rest for whatever time you have remaining once you complete the last rep of each round.

S1/MRx: (85/55); Hanging Knee Raises
S2/MS: (45/35); Sit-Ups; Burpee-Bar-Step-Overs

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